Weighted Crunch
A crunch holding a medicine ball or plate on the chest or straight up above it. The added load turns the crunch into a strength move for the abs once bodyweight reps get easy.
Primary muscles
- Abs (Rectus Abdominis)
Secondary muscles
- Obliques
- Sets
- 3
- Reps
- 10–15
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Lie on your back with knees bent and feet flat, holding a medicine ball or plate against your chest or straight up above it.
Brace your abs and press your lower back toward the floor.
Curl your shoulders a few inches off the floor, keeping the weight steady.
Pause and squeeze at the top.
Lower slowly back to the start.
Breathing: Exhale as you curl up, inhale as you lower.
Coaching tips
The weight rides with your chest, not your arms
Ribs to hips
Pause at the top
Common mistakes
Pushing the weight up with the arms
Sitting up too high
Using a load too heavy to curl smoothly
Safety notes
Hold the weight securely so it can't drop onto your face.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.